Exercises for Indoor Workers 



A CONCISE COURSE OF 
HEALTH HELPS FOR 
SEDENTARY PEOPLE 



BY 

HENRY EMMERSON 

Physical Director of the Young People's Association of the Fifth 
Avenue Presbyterian Church, New York 



Copyright, 1903, by Hehry Eir, 



SMITH & WILKINS 
Publishers and Booksellers 
207 West 23d Street 
New York 



INTRODUCTION 

* 

The exercises described and illustrated in the 
following pages have been designed with the object 
of assisting the indoor worker, who, from his sed- 
entary mode of living, not infrequently becomes a 
sufferer from constipation, indigestion, etc., and to 
such the course will undoubtedly recommend itself. 
Ordinarily, the exercises are intended for the morn- 
ings ; but persons troubled with insomnia may be 
greatly benefited by reversing the order and execut- 
ing the movements before retiring. 



The following general rules may be observed in addition 
to taking the regular daily exercises: 

On rising, drink a glass of water. Rub the muscles of the 
stomach and abdomen with the flat of the hand, from left to 
right, with a circular motion, gradually increasing the size of 
the circles. Then, pressing heavily with the palm of the hand, 
Ytolfow j£he jo'fct^*? £dge^s of*<t4ie ^ibdpmen, from the right, up to 
•the* £il»sV.a£rr)$3 # ,; and •dowrt^htj left side. Repeat the latter five 
times. Follow with the day^s "exercises, after which sponge the 
* J>o*d^*w^Hrwltlt epkt. water, •and. rub thoroughly with a towel 
• ilrrfeH . th/ fce^f •seHlrn's, tjo the* jsfcirf. 

In executing each movement* it is quite necessary that the 
mind be concentrated on the work in hand, while the exercises 
should be performed with energ}' and spirit, and not done in a 
languid, indifferent manner. 

The number of movements in each exercise have been set for 
beginners, and may gradually be increased. 



^ MONDAY ^ 




Exercise 1. Stand erect. Place the 
hands on the hips, the thumbs to the 
rear. Inhale a deep breath through 
the nostrils, elevating the chest. While 
the lungs are thus filled, work the chest 
and shoulders up and down ; then ex- 
hale as much as possible by bringing the 
shoulders forward and contracting the 
chest and abdomen. This deep-breath- 
ing exercise should be taken daily. 



Exercise 2. Stand erect; the arms 
on a line with the shoulders, the fingers 
spread well apart. Bend the arms at 
the elbows, clench the fists, and bring 
the forearms over the shoulders; at the 
same time endeavor to contract the 
muscles of the chest and back. Repeat 
this movement five times. 





Exercise 3. Stand with feet 18 
inches apart, body turned slightly to 
the left, the left arm extended over 
the head, and the right knee bent. 
Swing the uplifted arm down between 
the legs, at the same time straighten- 
ing the right leg, bending and throw- 
ing the weight of the body on the 
left leg. Then back to first position. 
Repeat left and right five times. 



TUESDAY 




Exercise 1. Stand erect, arms 
at sides, the fists clenched. Curl 
the fists tip under the armpits, then 
extend the arms to their full length, 
keeping the elbows up, the finger 
nails down. Repeat five times. 



Exercise 2. Stand erect. Place 
the left hand on the back of a chair 
to aid the balance. Draw the right 
leg up, the knee bent, the toe pointing 
upward. Force the leg out sideways 
with a circular motion, the toe point- 
ing downward ; then bring the leg 
back to first position. Repeat right 
and left five times. 




Exercise ?. Raise the arms over 
the head until the backs of the hands 
touch. Swing the arms down between 
the legs, bend the legs outward, and 
at the same time turn the hands until 
the palms touch ; then back to first 
position with the hands over the head. 
Repeat five times. 




j& WEDNESDAY j& 




Exercise 1. Extend the arms 
over the head, and bring the right 
foot to the rear. Balance on the 
left foot, swaying the body back- 
wards and forwards, using the right 
foot as a pendulum. Repeat right 
and left five times. 



Exercisp: 2. Bend the knees 
and squat down on the heels, 
clenching the fists and raising 
the arms on a line with the 
shoulders as the body is being 
lowered ; then return to stand- 
ing position, with the arms at 
the sides, the fingers spread well 
apart. Reoeat ten times. 





Exercise 3. Stand with feet to- 
gether, arms extended over the head. 
Bend the body to an horizontal posi- 
tion, keeping the knees stiff. Return 
slowly to an upright position, bring- 
ing the arms on a line with the 
shoulders with an outward sweeping 
motion, as in swimming. Repeat 
five times. 



THURSDAY 




Exercise 1. Stand erect. Raise 
the arms on a line with the shoulders; 
then bend the body right and left 
from the hips, using the outstretched 
arms to describe a see-saw motion. 
Make ten movements each wav. 



Exercise 2. Bring the right arm 
to an horizontal position in front of the 
body. Raise the right leg, the toe 
pointing upwards, until it touches the 
outstretched hand. Keep the bodv as 
near an upright position as possible. 
Repeat right and left five times. 





Exercise 3. Contract the chest by 
bringing the shoulders and arms for- 
ward, the fingers spread apart ; exhale 
as much as possible. Lunge forward 
with the left foot, bringing the arms 
on a line with the shoulders, the fists 
tightly clenched, at the same time in- 
haling a deep breath. Repeat left and 
and right five times. 



FRIDAY 




Exercise 1, Stand with feet 18 
inches apart. Extend the arms over 
the head, forming a "V" from the 
shoulders, palms front. Reach as high 
as possible, stretching the muscles of 
the arms and legs to their utmost ex- 
tent. Hold this position for a reason- 
able length of time. 



Exercise 2. Place the right hand 
on the back of a chair. Raise the 
right leg in front to an horizontal 
position, pointing the toe. Bend the 
left knee and bring the right leg back 
to kneeling position. Return to first 
position. Repeat right and left five 
times. 





Exercise 3. Bring the arms to an 
horizontal position in front of the body, 
the palms of the hands down. Turn 
the upper part of the body left and 
right from the waist, keeping the lower 
part as near rigid as possible. Make 
ten movements to either side. 



AUG 15 1903 



j& SATURDAY j& 




Exercise 1. Advance the left foot 
about two inches, the left arm ex- 
tended over the head. Bend the body 
and left leg, and bring the hand down 
so as to touch the heel of the left 
foot, at the same time keeping the 
right leg straight. Repeat left and 
right five times. 



Exercise 2. Stretch full length 
on the floor. Raise the body on the 
elbows and toes, keeping the elbows 
well in front, the palms of the hands 
flat on the floor. Retain this posi- 
tion until the tension is felt upon the 
muscles of the abdomen; then raise 
the legs alternately, reaching as high 
as possible. Repeat five times. 





Exercise 3. Stand erect, chest 
elevated, arms at sides, fists clenched. 
Bend the arms at the elbows to 
an angle of 45 degrees, finger nails 
up. Force the arms up and out, to 
their full extent, on a line with the 
shoulders, simultaneously turning the 
finger nails down. Repeat five times. 



